Monday Close Grip Bench Press 6 x 10 Hammer Curl 6 x 10 GHD Sit Ups 6 x 10 Every 2:30 Minutes Seated Shoulder Press 4 x 10 Barbell Curl 4 x 10 Knees to Elbows 4 x 10 Every ... Read More

Monday Chin Ups 5 x Max Reps GHD Sit Ups 5 x 15 Every 2:30 Minutes Single Arm Row 5 x 10/10 Russian Twists 5 x 30 Every 2:30 Minutes Machine Row 4 x 10 Toes to Bar 4 x ... Read More

Monday Front or Overhead Squat 7 x 5 GHD Sit Ups 7 x 10-15 Every 2:30 - 3 Minutes Split Stance Squats (leg on bench) 5 x 10/10 Hollow Rocks 5 x 30 Every 2:30 Minutes Workout of The Day ... Read More

Monday Dirty Birdie Tuesday Front Squat 5 x 6 GHD Sit Ups 5 x 12-15 Every 2:30 Minutes Back Squat 3 x 10 Hollow Rocks 3 x 40 Every 3 Minutes Workout of The Day 15 Minute AMRAP 30 Double ... Read More

Monday Front Squat or Overhead Squat 7 x 5 Barbell Rollouts 7 x 10 Every 2:30 Minutes Power Cleans 5 x 2 Ascending Every Minute on The Minute Workout of The Day 5 Rounds on the 4:00 5 Power Cleans ... Read More

Monday Warm Up 5 Rounds 8 Push Ups 10 GHD Sit Ups 8 Calories Air Bike Mobility 5 Minutes Overhead Squats 6 x 5 Strict Toes to Bar 6 x 10-12 Every 2:30 Minutes Workout of The Day 20 Minute ... Read More

Monday Standing Curl and Press 5 x 10 GHD Sit Ups 5 x 15 Every 2 Minutes Flat Bench Press 5 x 8 Strict Pull Ups 5 x Max Reps Every 3 Minutes Weighted Dips 3 x 8 Trap Bar ... Read More

Monday Chin Ups 5 x 10 GHD Sit Ups 5 x 12 Every 2 Minutes Pendlay Row 5 x 10 Supine Leg Lifts 5 x 12 Every 2:30 Minutes Single Arm Row 5 x 10 Barbell Rollout 5 x 12 ... Read More

Monday Dips 5 x 10-15 GHD Sit Ups 5 x 15 Every 2 Minutes Bench Press 5 x 8 Russian Twists 5 x 30 Every 2:30 Minutes Seated Shoulder Press 3 x 10 Rainbows 3 x 10 Every 2:30 Minutes ... Read More

Monday Warm Up 200 Meter Jog 15/10 Calorie Bike 10 Burpees 50 Double Unders 10 Burpees 15/10 Calorie Bike 200 Meter Jog 15 Minutes Mobility “Pyramid Helen” Run 1200 meters 63 Kettlebell swings 1.5/1 36 Pull-ups Run 800 meters 42 ... Read More